Effects, Sleep, How to Stop

Mouth breathing might not seem like a big deal, but it can take a toll on your health. It’s normal to breathe through your mouth, rather than your nose, sometimes—like when you have a stuffy nose. However, the effects of mouth breathing regularly include increased risk for high blood pressure, dental issues, and respiratory issues. Sleeping with the mouth open can be dangerous too, contributing to sleep apnea, snoring, and other sleep disturbances.

Continue reading to learn more about mouth breathing, including how to spot “mouth breather face,” and how to stop mouth breathing at night. 

Mouth Breathing Effects: What’s the Risk?

Humans are meant to breathe through their noses. When you breathe through your nose, the hairs in your nose filter out debris from their air, and the air is also warmed and moisturized, which is good for your lungs. In addition, the air picks up nitric oxide when it moves through the nose, an important gas that gets into your system as air passes through the nasal passages. Overall, nasal breathing is the most efficient way to move oxygen into your body.

Mouth breathing, on the other hand, can dry out your mouth and allow dirt and other small particles into your airways. It can also contribute to major health concerns in the short-term and longer-term, in both children and adults.

Short-Term

In the short term, mouth breathing can lead to complications, including dry mouth and bad breath. If you sleep with your mouth open, you might snore, disturbing your or your partner’s sleep.

Long-Term

The real serious impacts of mouth breathing emerge in the long term. The impacts can include increased risk of:

• Cavities
• Crossbite, open bite, and other orthodontic issues
• Crooked teeth
• Gum disease and gingivitis
• Snoring 
• Enlarged tonsils and adenoids
• Speech problems

Understanding Mouth Breathing at Night

Most people who breathe through their mouths—especially at night—aren’t aware that they’re doing it. Still, it’s best to avoid mouth breathing at night since it can contribute to snoring and sleep disturbances. One of the most serious is sleep apnea. 

In Sleep Apnea 

Sleep apnea is a condition where people temporarily stop breathing at night because their airway becomes blocked. Mouth breathing is associated with an increased risk for sleep apnea because mouth breathing narrows the upper airway, making it easier to block. The conditions also share some risk factors, like having a deviated septum. Sleep apnea is associated with a host of serious medical conditions, including:

• Diabetes
• High blood pressure
• Heart disease
• Depression
• Memory problems

Treating sleep apnea with a CPAP machine that keeps the airway open can improve your health quickly. 

To Stop Mouth Breathing, Try This

Changing from a mouth breather to a nose breather isn’t easy, especially if you’ve been mouth breathing your whole life. However, it’s worth the effort since mouth breathing can really take a toll on your health.

Get to the Root Cause

Most people who breathe through their mouth do so for a reason. You might have allergies blocking your nasal passages, a deviated septum interrupting air flow, or even stress pushing you toward more rapid, shallow breaths through your mouth. Take some time to notice what’s contributing to your mouth breathing. Once you know what’s at play, you can help address it—for example, treating allergies that may be contributing. 

Notice Your Patterns

Some people breathe through their mouths all the time, while others only mouth breathe at night. Notice which type of mouth breather you are. That can help you make changes that will be most impactful. For example, if you have a stuffy nose that gets worse at night, using a humidifier might help. 

Talk With Your Healthcare Provider

Talking with your healthcare provider can help you identify and treat causes contributing to your mouth breathing. Your primary healthcare provider is a great place to start, but you may also want to see an ear, nose, and throat (ENT) specialist who can examine the structure of your airway. 

Change Your Sleep Position

If you sleep flat on your back, you’re at a higher risk for mouth breathing and sleep apnea. Instead, try sleeping on your side or in a chair with your head elevated.

Do Therapy and Exercises

Myofunctional therapy strengthens the muscles around the airway. It is often used to treat sleep apnea and can help people who have issues with breathing or sleeping.

Try Nasal Strips

Nasal strips are used to widen the nostril, giving increased airflow. They haven’t been studied much, but some people report they help with mouth breathing, especially at night. 

Treatment for Condition-Related Mouth Breathing

Oftentimes, mouth breathing is caused by a chronic condition, like allergies or asthma. That’s why it’s always a good idea to talk with your healthcare provider or an ENT specialist about mouth breathing. They can help you address any chronic, underlying health concerns and set realistic expectations for how best to address mouth breathing when there are other health conditions at play. 

Summary

Mouth breathing can contribute to many serious health issues, from crowded teeth to narrowed airways to sleep apnea. If you or your child is a mouth breather, talk with your healthcare provider about how to address mouth breathing. Treating underlying health conditions (like allergies), doing breathing exercises, and changing your sleeping position can all help. Ultimately, learning how to breathe through your nose will help you get better sleep, and more oxygen throughout your body—which is critical to overall health.